Sprint day with Flo
Warm-up:
10 minutes of free swimming
4×100 SKID
200 Pull
Main Set:
4×200 +40
50 fastish – Stop 10 seconds – 150 Moderate
100 fastish – Stop 10 seconds – 100 Moderate
150 fastish – Stop 10 seconds – 50 Moderate
200 Fast-ish
50 EZ
50 SUPER SONIC
50 EZ
12×25 Fast/EZ change strokes on the fast ones
50 EZ
50 SUPER SONIC
50 EZ